Features
3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
ISC Mobility Circuit 1
Cat Cow x 15 Thread The Needle x 12 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Hip Lift x 10 (Each Side) Squat to Stand x 10 Leg Swings x 15 (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Walkouts x 10
B1
Back Squat (ISC)
4 x 3 @ 60 %
B2
Lateral Band Walks (ISC)
4 x 15
B3
Seated Box Jump (ISC)
4 x 3
C1
Staggered Stance Hex Bar RDL (ISC)
3 x 3
C2
Banded KB Swing (ISC)
3 x 5
D1
Barbell CMJ (ISC)
3 x 3
D2
Hamstring Curl with Sliders (ISC)
3 x 6
E1
Hanging Lever (ISC)
3 x 5
E2
Pallof Hold (ISC)
3 x 0:30
E3
Side Plank Row (ISC)
3 x 10
Prep
A
ISC Mobility Circuit 5
Couch Stretch x 1 Minute Frog Stretch x 1 Minute Downward Dog to Cobra x 10 Adductor Rock x 12 (Each Side) Prone Scorpian x 10 (Each Side) Lying Shoulder Windmill x 10 (Each Side) Lunge to One Leg x 8 (Each Side) BW Squat x 15 Scap Wall Slide x 10 Inch Worm x 10
B1
Barbell Floor Press (ISC)
4 x 3 @ 70 %
B2
Plyometric Push Up (ISC)
4 x 5
C1
Barbell Power Shrug (ISC)
4 x 5
C2
Split-Stance Anti-Rotation Medicine Ball Scoop Toss (ISC)
4 x 5
D1
Pendlay Row (ISC)
3 x 5
D2
Banded Row (ISC)
3 x 6
D3
Half Kneeling Single Arm DB Press (ISC)
3 x 5
D4
Single Arm MedBall Throw
3 x 3
E1
Hanging Leg Raise (ISC)
3 x 10
E2
Plank with Forward Reach (ISC)
3 x 8
Prep
A
ISC Mobility Circuit 4
Thread the Needle x 12 (Each Side) Bear to Downward Dog x 10 Tall Scorpion x 8 (Each Side) Lying Single leg Wiper x 10 (Each Side) Spiderman with Hip Lift x 10 (Each Side) Deep Squat Hold x 1 minute Sway Lateral Lunge x 10 (Each Side) Toe Touch x 8 (Each Side) Reverse Lunge to Knee Drive x 8 (Each Side) Hamstring Walkouts x 10
B1
Mini-Band Kneeling Glute Kick Back (ISC)
4 x 15
B2
Hex Bar Deadlift Jump (ISC)
4 x 4
B3
KB Swings (ISC)
4 x 6
C1
Barbell Hip Thrust (ISC)
3 x 5
C2
Broad Jump (ISC)
3 x 3
D1
DB Single Leg RDL (ISC)
3 x 6
D2
Ring Row
3 x 12
D3
Banded Reverse Fly (ISC)
3 x 15
E1
DB or KB Suitcase March (ISC)
3 x 12
E2
Barbell Rollout (ISC)
3 x 10